The UFC workout

Workout wisdom from a winner

1. Lie on a bench with a bar-bell weighted at 80% of your one-rep max. Slowly lower the bar to your chest while inhaling, then push back up as explosively as you can, so your arms are straight but not locked.

He then immediately performs a set of 10-12 squats

2. Stand with your feet shoulder-width apart on a bosu ball. Raise your arms to 90 degrees. Bend at your hips and knees to lower yourself into a squat. Go as low as you can while maintaining form. Return and repeat.

He moves on to a set of 10-12 dumb-bell rows

3. Place your right knee and right hand on a bosu ball with your left leg extended. Holding a light dumb-bell in your left hand, raise it to your chest in a rowing motion while keeping your core tight throughout.

Without resting, he then skips for two minutes

4. Skipping requires a great deal of practice before you can move fluently between swings of the rope. Once you're competent, mix up your jumps in 10-second intervals (single-leg hops, split-leg, double jumps etc).

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